So many adults suffer from high blood pressure and high cholesterol, and many of these individuals do not even know they have these problems. If you recently found out that you have these two issues and do not want to rely on daily medications to solve them, you should consider changing your diet by receiving nutrition counseling. A change of diet and a good exercise routine can help you lower both your cholesterol and your blood pressure, and here are some tips to help you do this.
Try to eat healthier overall to lose weight
People who are overweight automatically have a higher risk of developing high blood pressure and high cholesterol, and this is why doctors recommend losing weight as a way of lowering these levels. If you are overweight, you should consider exercising each day and trying to eat a diet that is healthier. As you begin making these changes, you might notice that you are losing weight, and losing weight is something that will help you control these levels.
Stop eating the wrong foods
There are certain types of foods that will cause your blood pressure and cholesterol to rise, and these include foods high in sodium, foods that contain a lot of saturated fats, and foods that contain hydrogenated oil. What this means is that you should cut out fried foods, packaged foods, and dairy products that are high in fat. Red meat is another thing you should limit in your diet as it contains saturated fats.
Start eating the right foods
One of the best ingredients you can consume for high cholesterol is fiber. Fiber will not only help lower your cholesterol, but it can also help regulate your digestive system. Foods that contain high amounts of fiber include oatmeal, blueberries, leafy green vegetables, and beans. Eating at least 30 grams of fiber each day can help lower your bad cholesterol and raise your good cholesterol.
Eating foods that are high in potassium is another good option. This includes avocados, bananas, fish, lean cuts of meat, tomatoes, and oranges. You should also aim to increase the number of monounsaturated fats and polyunsaturated fats that you consume. These fats are known for helping decrease high cholesterol levels, and you can find them in many types of fish and nuts.
If you would like to avoid taking medication to lower these levels, you should try to change your diet. If you need help doing this, contact a clinic that offers nutrition counseling.